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Total Body Ball Stretch

This Total Body Ball Stretch is perfect after a workout or anytime throughout the day to stretch chronically tight muscles such as the chest, shoulders, hips and legs.
The exercises are put together in a series of three moves to target different
muscle groups. You'll flow through each series, holding each stretch
briefly, and repeating for 2-3 sets. This workout can be done
using the ball, as shown, or using a chair if you prefer.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses
or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
An exercise ball and a mat

How To

Warm up with light cardio or do this flexibility workout after your
regular workout

Complete each exercise as shown, modifying when necessary

Do this workout as often as you like to promote flexibility and relaxation

Series One

Back Stretch
Sit on a ball or chair and wrap the elbows under the thighs, grabbing
onto the forearms with opposite hands. Using the thighs as an
anchor, round the back as you contract the abs, pulling the back up and
away from the legs as you relax your head, feeling a stretch all the way
down your back. Hold for 10 seconds before flowing into the next
exercise, chest stretch.

Chest StretchFrom the back stretch, walk forward, rolling back on the ball until
your back is fully supported. Relax your hips and head and let your
arms fall out to the sides for a relaxing chest stretch. Hold for 10
seconds before flowing into the next exercise, pretzel stretch.

Pretzel Stretch
From the chest stretch, sit up so that you're at an incline, fingers on
the floor for balance (or hold onto a wall). Cross the left foot
over the right knee and sink down, feeling a stretch in your left hip.
Hold for 10 seconds and switch sides.

Repeat Series 2-3 times

Series Two

Inner Thigh Side Stretch
Sit on the side of the ball and take the right leg straight out to the
side and the left arm up. Gently roll the ball towards the right
to stretch the inner thigh and the left side of the torso. Hold
for 10 seconds before flowing into the next exercise, hamstring stretch
and reach.

Hamstring Stretch and Reach
From the inner thigh stretch, turn towards the right leg and stretch the
right arm forward, rolling back gently on the ball to stretch the right
hamstring. Hold for 10 seconds before flowing into the next
exercise, standing hip stretch.

Standing Hip Stretch
From the hamstring stretch, stand up, roll the ball to the right and rest the right hand on the ball. With feet together, bend the knees and cock your hips to the left, feeling
a stretch on the left side of the glutes and hips. Hold for 10 seconds and repeat the entire series on the left side.

Repeat the Series 2-3 times

Series Three

Pyramid Stretch
Stand in a staggered stance, right leg forward and left leg back, taking
the left toes out at an angle and placing the foot so that the arch is
in line with the right heel. Lean forward, placing the hands on
the ball and roll it out, feeling a stretch in the hamstring. Make
sure your hips are square. Hold for 10 seconds before flowing into
the next exercise, modified triangle.

Modified Triangle
From pyramid stretch, rotate the body to the side, taking the left arm
up and resting the right hand on the ball. Feel a stretch in the
inner thigh and side body. Hold for 10 seconds before flowing into
the next exercise, total body stretch.

Total Body Stretch
From modified triangle, turn the body and place both hands on the ball.
Roll the ball out, feeling a stretch in the entire back body and
hamstrings. Hold for 10 seconds and repeat the entire series on
the other side.